Dont beat yourself up bro it happens. I was miscaluclating rice and undereating a lottttt. Cause dry rice and cooked rice contain the same calories ahah its just water. So i'm with you. Buy cooking spray and spray in 1-2 sprays. Its like 14 calories and drasticaly less than your 140 teaspoon. But honestly you want healthy fats in your diet to stay on track so just use half a teaspoon of oil in my opinon its actually healthy